Top 3 Exercises for Sciatica and Pinched Nerve


Have you heard of sciatica? A lot of people
complain about nerve pain down the back of their leg. Usually the cause is within
the lower back or pelvis. I’m going to give you 2 stretches today for the sciatic nerve. It
is the largest nerve in the body. It runs down the back of the leg and splits into two behind
the knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,
dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.
We are going to sit up nice and straight here. What you are going to do is straighten
the affected leg or the leg with pain. Stretch that leg out and look up at the same
time. As you are doing this, if you are doing it right and you are doing it on the
painful leg, it could actually make the symptoms travel down your leg. That is ok.
You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bend
your knee and look down. 5 second hold here. 5 second hold, 10 times each way. This
is called flossing. The next exercise is called a slump stretch.
Same idea here, as you are doing this exercise, you could experience increased symptoms
down the leg and that is ok. Outside of the flossing or this exercise,
no other exercise should increase the pain travelling down the leg. Everything else should
actually decrease the pain in the leg and you will experience more pain in your
lower back. What we do is this: Feet against the wall, knees straight, fingers interlocked
behind the head. Then you are going to slump forward. So bring your elbows in. There
you go. This should cause pretty sharp symptoms down the back of your leg. It is
called the slump stretch and it is ok to feel increased pain down the back of the leg. We
hold this for 30 seconds and we do 3 of them in the clinic. Now if that is too difficult,
if that is too advanced, here is what you can do: Place your arms behind you and sit
up and arch your back. What you want to try to do is if that is too much for you,
if that is too intense, you can place your arms behind your back and simply arch your back.
Rock your pelvis forward. That will do the same exact thing but it is a little less intense
than interlocking your fingers behind your neck and leaning forward. This is a little
more basic. So you can modify. The same idea though 30 seconds, 3 times. If you can
at least get yourself to sit up straight with the legs straight, feet flat against the wall,
you are in good shape. The third exercise you should do for sciatica
or symptoms running down your leg is this: Realize that with symptoms travelling down
your leg, often there isnt a problem within the leg. The problem is within the lower back
or the pelvis. The sciatic nerve, the nerve roots where it originates is in your lower
back. If you are getting pressure on the nerve roots there either from disc degeneration,
from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliac
joint. If you have a problem there that is putting increased pressure on the nerve, that
is what creates the symptoms in your leg. You can think about it like this: if you have
a long garden hose and there is water running through it and you pinch one end,
obviously at the other end you are going to have less water flow. Same idea in your body.
If you pinch that sciatic nerve, that is what creates the symptoms. That is what changes
what you are feeling down your leg. The solution isn’t to continually address
the problems in your leg. Or to put heat on your leg or ice on your leg. The solution is to
relieve the pressure on the other end of the garden hose or the other end of the sciatic
nerve. So what you need to do is figure out what is causing the symptoms down your leg.
A good Physical Therapist can help you do that and they can decipher through testing
whether it is coming from arthritis or disc degeneration or stenosis in your back, a herniated
disc or a problem in your pelvis. So the third exercise that you should be doing
is the 3 exercises that are addressing the cause of your sciatic nerve pain.

100 Replies to “Top 3 Exercises for Sciatica and Pinched Nerve”

  1. "Thanks for posting this video. I always wondered if simple methods were effective. I might have to make a video on this sciatica back removal method myself."

  2. Alcohol and coffe increase the inflamation of sciatic nerve! I ve had sciatic pain fo years once I stoped alcohol and especially coffee with some proper exercise I dont hurt for years!!

  3. I had sciatic nerve pain on one leg for a month strait. Couldn't even walk. And I was referred to physical therapy. Big Mistake. Don't waste your time with a physical therapist. It will not repair your issue. You have to get an xray done from a chiropractor to see where the compression is. And he will fix it. Or if it is caused by other issues like osteoporosis. If that is the case then maybe a physical therapist or surgery would be a better option. xray will tell all.

  4. Lovely Video clip! Apologies for chiming in, I would appreciate your thoughts. Have you heard about – Franaar Breathtaking Motion Formula (Have a quick look on google cant remember the place now)? It is an awesome one of a kind product for Curing Sciatica in Just 8 Mins minus the normal expense. Ive heard some decent things about it and my friend Sam finally got astronomical results with it.

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  6. Nice Video clip! Apologies for the intrusion, I am interested in your opinion. Have you considered – Franaar Breathtaking Motion Formula (do a google search)? It is a good one off guide for Curing Sciatica in Just 8 Mins minus the normal expense. Ive heard some amazing things about it and my work buddy at last got excellent results with it.

  7. Great Video clip! Excuse me for butting in, I am interested in your opinion. Have you ever tried – Franaar Breathtaking Motion Formula (search on google)? It is a great one of a kind guide for Curing Sciatica in Just 8 Mins without the hard work. Ive heard some super things about it and my work buddy after many years got great results with it.

  8. last one works wonders when it flares up can be really uncomfortable sharp pains through lower back and legs is excruciating

  9. hey ,if anyone else is searching for cure sciatica pain try Fezervin Back Treatment Coach (do a google search ) ? Ive heard some interesting things about it and my friend got great results with it.

  10. There are a few suggestions for relieving back pain pain quickly
    Eat raw food such as garlic
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  11. I've been investigating ways to treat back pain and discovered a fantastic resource at Barneys Back Aid (google it if you are interested)

  12. Can you so a video on foraminal spinal stenosis in the lumbar region where the pain only goes to the hip and buttocks and not down the leg?

  13. I'm investigating ways to treat back pain and discovered a great website at Barneys Back Aid (google it if you are interested)

  14. Lovely Video clip! Forgive me for the intrusion, I would appreciate your initial thoughts. Have you researched – Franaar Breathtaking Motion Formula (Have a quick look on google cant remember the place now)? It is a smashing one of a kind guide for Curing Sciatica in Just 8 Mins minus the normal expense. Ive heard some decent things about it and my best friend Jordan after a lifetime of fighting got astronomical results with it.

  15. Great video content! Sorry for chiming in, I would love your thoughts. Have you considered – Franaar Breathtaking Motion Formula (google it)? It is an awesome exclusive product for Curing Sciatica in Just 8 Mins minus the hard work. Ive heard some incredible things about it and my BF finally got excellent success with it.

  16. Great video content! Apologies for the intrusion, I would love your initial thoughts. Have you heard the talk about – Franaar Breathtaking Motion Formula (Have a quick look on google cant remember the place now)? It is a good exclusive guide for Curing Sciatica in Just 8 Mins without the headache. Ive heard some unbelievable things about it and my friend Sam at very last got astronomical results with it.

  17. The second one is impossible for me to do not only is it super painful to just put my feet together that straight but the second I try to pull my body towards my feet the pain gets way too unbearable anyone else have this issue?????

  18. The spine forward bending flexion is IDIOTIC. This puts huge pressure on the disc helping to bulge it out more against the nerve. I have learnt my lesson.

  19. I've been investigating treating sciatica naturally and discovered a fantastic resource at Zats back blueprint (check it out on google)

  20. There are many factors in relieving back pain pain naturally. One plan I discovered that succeeds in merging these is the Zats back blueprint (check it out on google) it's the most incredible blueprint i've seen. look at the interesting information .

  21. I have spent months researching ways to treat sciatica and discovered an awesome website at Zats back blueprint (look it up on google)

  22. Thank you so much. I've spent the last 3 days in extreme pain, not being able to sit down or stand up. I did the first exercise and it brought me instant relief.

  23. I've been studying relieving sciatica pain naturally and discovered a fantastic website at Makalls Remedy Plan (look it up on google)

  24. Hello
    I have Right L5-S1 nerve root compression due to interforamen compression…
    I get aching pain in the L5-S1 nerve supply regions like more in buttock, posterior thigh and calf…
    It's been there since 2 months now
    Physiotherapy initially helped me…
    But due to my examz I couldn't continue…
    Now I can realise much intense pain..
    Plzz help me..
    I m anesthetist by profession…

  25. It’s impossible to do this exercise for me because once at a 90° angle with my legs parallel going straight my left leg has great muscle tension and nerve pain from sciatica. During this exercise is impractical. Anybody know of any swimming exercises for sciatica. I have had it for 3 years and I am 21 years old. Please help

  26. I've been considering assisted suicide because of my back pain. Thanks to heroine addicts I can not get any pain medication

  27. Thank you I just did the exercise with a very painful lower back the pain has gone and I now feel great so I will be doing these every day

  28. Want a doctor trusted treatment for sciatica? Check this out, you’ll be glad you did
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  29. Thanks, doc. If these excersises work faster than just bestest or ignoring the pain I'll try to remember to plaster other people's videos with a link to yours, as people have done to your video. Cheers from Canada 🙂

  30. Can someone please help me, i'm desperate.:

    2 months ago I woke up with bad back pain, so bad I could not get out of bed. Went to the doctor, got on meds, felt better. As soon as I got better, my leg started to hurt when i sat down. Went back to doctor and they referred me to a physical therapist. The therapist told me i have a sciatic nerve issue from my lower back. He did a straight leg test on me and we cannot indicate that i have a disc issue (i have not gotten an MRI to 100% rule this out). When I sit down and extend my right leg out it hurts terribly bad.

    I suffer from severe mental illness and honestly this pain has put me in such a low spot that i'd rather end my life than deal with this chronic pain.

    CAN SOMEONE PLEASE HELP AND TELL ME WHAT TO DO

  31. This was great, been searching for "exercise of hips" for a while now, and I think this has helped. Have you ever come across – Niyaden Niybigail Blaster – (just google it ) ? Ive heard some great things about it and my cousin got great results with it.

  32. Just spent $3,000 on PT. MRI, meds etc. all from bending over into my deep freezer to clean. . PT helped. MRI showed nothing. Taking upon myself for exercise and diet. First exercise seemed to help. Thanks.

  33. Acupuncture works well in most cases.
    Acupuncture can cure the terrible Sciatica nerve pain in nine out of every ten people. More & more people are using it to relieve issues with their sciatic nerve. Acupuncture therapy takes the pressure away from this portion of your back and from the rest of it, as well. It can relieve the pain almost immediately and give you a better chance to avoid problems in the future.
    For More Info Visit: https://artofsciaticatreatment.com/

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  38. Lovely video content! Apologies for butting in, I would appreciate your opinion. Have you ever tried – Franaar Breathtaking Motion Formula (Have a quick look on google cant remember the place now)? It is a smashing exclusive guide for Curing Sciatica in Just 8 Mins minus the hard work. Ive heard some super things about it and my best friend Jordan at last got cool success with it.

  39. Great video content! Apologies for butting in, I am interested in your thoughts. Have you heard the talk about – Franaar Breathtaking Motion Formula (do a google search)? It is an awesome one of a kind guide for Curing Sciatica in Just 8 Mins without the hard work. Ive heard some interesting things about it and my cooworker finally got cool success with it.

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  41. Ok, any other tips? I got this at a trampoline park and i play tennis. You have to do alot of running and twisting in tennis. It hurts so bad that I don't think i can do practice for a while. What do i do?

  42. Dear people of the internet, until you know exactly what is causing your sciatica pain, you probably shouldn't do these stretches as they can actually worsen some conditions. Please get an MRI and work with someone who can help with a treatment plan for your specific issue.

  43. For anyone with similar problems, your posture and regular stretching is important, consistency is key, also mental health issues can effect and make it worse and vice versa. Look into inversion therapy that helps to decommpress the spine, also hydrotherapy which is another way of decommpressing the spine. A few simple stretches to help with spine are the cat & cow pose, the upwards facing dog pose & the childs pose & a primitive squat, if you do the primitive squat off the side of a low object like a chair you could even gently decommpress the spine, spinal decommression is important but can be dangerous, posture is important guys! also you can buy certain cushions that help with the curvature of your lower spine and ones for sitting on the help with your pelvic area such as a coccyx cushion. For anyone that doesnt allready know, sleeping on your side with a cushion between your knees will help relieve pain by keeping your spine alligned, and try putting one beneath your knees if your on your back. Physical pain effects your mental health, mental pain effects your physical health!

  44. Two (2) questions: When I do the second exercise, my lower right back pain increases quite a bit, even with the easier modified version. (1) Is that okay? I've been doing some of the SI joint pain and sciatica for just a few days and have already experienced some relief. (2) How many times a day should each of these exercises be performed?

  45. Well- I can’t even sit up straight with my feet against the wall so I guess I’m screwed. The flossing seemed to help a little. I can barely even lift my leg the pain is so bad!

  46. Thanks for the exercises that I’ll try myself. But the exercise with your feet up against the wall can you do without the wall? And can I do exercises laying down as well? Thanks again for sharing this with those suffering from Sciatic pain.

  47. I could not want this pain on anyone, not even my worst enemies. I have had it off and on for the past 5yrs and I'm only 23. The pain is fucking excruciating!!! Talk about a knife in your lower back and someone is twisting it around. You don't want to walk, you don't want to even breath. This is how sciatic pain is for me.

  48. 3 surgeries over 10 yrs, monthly 2+ hr trips every month to the pain doc for a 1 month supply of meds just to get the script which eats up 2-3 hrs getting there,wait and a 5 minute "evaluation". Neuro wants a 2x spinal fusion. $25 grand + stimulators… Attempted self help exercises that trigger pain that incapacitates me for days. Now they want me to go to therapy 3x a wk. All this combined with seeing my GP and "life's daily routine" has me stressed out. Trying to remain positive but I am literally spending all my time and money on this.

  49. Is it normal to feel severe pain while a chiropractor stretches my sciatic nerve in a figure 4 position? He told me this was normal, but I was almost crying in pain for the whole process

  50. I agree with the guy below – someone put me out of my misery. My L4 is jammed up against my siatica and my hips and spice are com[acting around it. Told I'll probably be in a wheelchair in a few years and life is A GARBAGE. Speaking from my PAIN – they need to find out how to fix it ma. NO ONE should have to 'live' like this. Good luck all…and ALWAYS get someone to lift the box at Ikea.

  51. XXXX No operations or injections XXXX. I CAN CURE SCIATICA & PAIN Inc piriformis. £100 a session. Chad. Manchester. United Kingdom 07784022044. In from 2 to 5 sessions, Depending on severity! 100%

  52. These two excersises really helped me thank you! As you say at the end of the video.. the third excersise has to be prescribed by a physiotherapist for your own specific cause.

  53. This back discomfort guidebook is really a treasure, search for Google "Kenzαnο αyb". It considerably relieved my critical chronic back pain induced by a recent injury. Nonetheless it will help me to place on my side or back that will help alleviate a few of the spasms. . .

  54. Google “Kenzαnο αyb” back ache guide to know why it’s beneficial. My critical back pain was healed because of it. Nevertheless it helps me to position on my side or back which will help reduce a number of the muscle spasms. . .

  55. I have peripheral neuropathy and no sensation or control in the right lower leg, since 2014, feels like dead weight. I will try these poses, they seem quite helpful, many thanks! 🌱

  56. One question…. Why do you look like you're about to crack up every time you say something???

    Also, Great exercises. Thank you for making this video, even though you look like you're going to bust up laughing at any moment. 🙂

  57. For those with Bad Sciatic pain….try taking two Advil. I've had Sciatic pain ever since I was 10 years old, and not has helped me, until one day I was on the floor, crying because the pain was so bad. My sons handed me two advil and within a minute or two, the pain was gone. Now, whenever I feel the pain coming on, I take two advil and it's gone. <3

  58. Google “Kenzαnο αyb” back pain guidebook to learn why it’s efficient. My severe chronic back pain was basically healed because of it. I had been able to position well in my side or back, alleviating a few of the spasms. .

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